A.

four sets:

4 front rack lunges (2/ leg) + 4 front squats

B.

5 sets:

90s amrap:

12/10 cal row 

10 TTB

10 double KB front squats

rest 90s between sets and pick up where you left off each round

A.

deadlift 2-2-1-1-1-1

B.

8 min amrap:

3-6-9-12….and so on up the ladder

deadlifts (225/155)

10 box jump overs after each set of deadlifts

A.

strict press 3-2-2-1-1-1

B.

3×12 DB bench press

C.

4 rounds for time:

10 Burpee Chest To Bar Pull-Ups

15 Hang Power Snatches (75/55)

200m run

A.

8-10 sets:
2 clean lift-offs + power clean

Build over the sets to something heavy. A clean lift-off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

B.

12 min amrap, alternate full rounds with a partner:

3 power cleans (155/105)

6 burpee box jump overs

A.

6-4-3-2 close grip bench press (30X0)

superset with 10-12/arm bent over DB or KB rows

B.

20 mins of Cindy

at 0:00, 5:00, 10:00, 15:00 and 20:00, complete 400m run

A.

four sets:

6 front rack lunges (3/ leg) + 6 front squats

B.

14 min amrap: max cal row, 

at 0:00 and every 2 mins, perform:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)

A.

deadlift 3-3-2-2-1-1

B.

3 sets, each set for time:

200m run

18 deadlifts (135/95)

15 HSPUs

50 DUs

rest 2 mins between sets

A.

strict press 4-4-3-3-2-2

B.

3×15 DB bench press

C.

for time:

30-20-10

cal row

burpees over the erg

A.

if you’re doing the open on Sat – hang power clean & split jerk skills

if you’re NOT doing the open on Sat – find a heavy: hang power clean & split jerk

B.

every 5 mins for three sets, each set for time:

400/350m row

400m run

50 DUs

A.

5 Sets:

1 tempo pause front squat + 1 front squat (no tempo or pause)

B.

12 min amrap:

12 box jumps

6 OHS (135/95)

6 burpee CTB pull-ups